Full Body Circuit (18 min)
3 rounds, 45 sec rest. No equipment.
| Exercise | Reps | Cue |
|---|---|---|
| Squat | 12 | Full depth, chest proud |
| Push-up (scale) | 8–10 | Wall → knee → full |
| Split squat | 8/leg | Rear foot on step if able |
| Plank | 25 sec | Everything locked tight |
| Hip thrust (sofa) | 12 | Shoulders on edge, 2 s squeeze |
| Dead bug | 8/side | Low back pinned to floor |
Walking Protocol
7,000–8,000 steps daily:
- 10-min post-meal walks (×3 = 3,000+ steps)
- Walking school runs
- Podcast walks weekends
- Standing desk breaks hourly
Mobility (8 min)
- Cat-cow — 10 reps
- Pigeon stretch — 30 sec/side
- Thread-the-needle — 6/side
- Hamstring stretch — 25 sec/side
- Child pose — 40 sec
Muscle after 35: ~3–5% loss per decade without resistance work. Even bodyweight training slows this, protecting metabolism and bone density.
Important: General guidelines. Consult a professional before starting if you have injuries or conditions.